MON 08.23.21

Brian and Coach Jeannette

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

CFM Upcoming Events

31Heroes August Raffle and Social Event on Saturday, August 28th! Thanks to the CrossFit Midtown Family and Friends for another great year supporting the 31Heroes Project! We’ve reached our initial goal of fundraising $5,000 and we want to see if we can get over $10,000, into 1st place of CrossFit affiliates, and beat the total of $10,031 we fundraised in 2018!! Fundraising continues through August 31st and we have an online raffle with over $2,500 in prizes including 1 custom 31Heroes rower we will raffle to only the top 10 fundraisers for Team CFM & Friends. To be eligible for the rower our team members must fundraise over $331. In addition to fundraising our new goal, we would also like to have 31 fundraisers on our team, 1 for each of the 31 lives lost in the tragedy on August 6th, 2011 to help spread more awareness for this great cause. Contact us if you’d like to join our fundraising team either as an individual, as a company, or local fitness studio in Atlanta. We look forward to partnering to achieve more than we could alone! #rememberthefallen #cfmstrong #community #31Heroes.

Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.classy.org/CFM31Heroes2021

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)

At Home
A. DB Power Clean or PVC Clean

3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
15 DB Bent Row (50’s/35’s) or Pulling Movement
12 Dumbbell Push Press (50/35’s) or 15 Push Ups

Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.

And coming tomorrow…

“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9

Front squats
Lateral Burpee Over Bar

Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85

Rx
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Rx+ Weight
Men: 135/155/185/205/225
Women: 85/105/125/135/145

At Home
Rep Rounds For Time [20min cap]
24-22-20-18-16

DB Front squats (50’s/35’s)
Burpee Over DB

Post time for the WOD. Ex: 14:30 Rx

Leave a Comment